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The Best Exercise to Strengthen the Supraspinatus

Though it may be relatively small, the supraspinatus muscle plays a key role in providing stability, helping the deltoid initiate abduction and also aiding shoulder rotation along with the other three muscles in the rotator cuff. The challenge comes in isolating the muscle so that it may be strengthened as a part of rehabilitation or injury prevention.

The shoulder showdown

Fifteen participants were hooked up with surface and intramuscular electrodes to take EMG recordings from the supraspinatus, infraspinatus, and the three parts of deltoid. The five exercises each subjects performed were:

Full can

Empty can

Prone elevation

External rotation with an elastic band

Prone external rotation

And the winner is…

Using the criteria that the best exercise to isolate and strengthen the supraspinatus should maximize supraspinatus activity while minimizing deltoid activity, the researchers determined that shoulder external rotation at 0° of abduction with an elastic band and prone external rotation were preferable. The research proved that there was:

No significant difference in the level of supraspinatus activation for all exercises

No significant difference in activation levels across all muscles during the “can” exercises

Significantly less deltoid activation during the external rotation exercises

Greater infraspinatus activation than supraspinatus during the external rotation exercises

“In summary, clinicians should consider using TheraBand® exercise bands for resisted external rotation and isotonic prone shoulder external rotation exercises because they preferentially activate the supraspinatus and infraspinatus without activating the deltoid, which may be more beneficial for patients with impingement.” (Boettcher CE et al. 2009).

Also worth noting is that these data and recommendations reflect a population with normal dominant shoulder function. A patient or athlete without healthy shoulder function may need addition help and rehabilitation before reaching this point. Mold your training programs to each individual’s abilities!